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Strength Training For Badminton Players

2010 December 28
by admin

Image via Deelite

Unlike tennis or squash, the relatively low weight of modern badminton racquets and shuttlecock means that badminton has a relatively low demand for strength. However, should a badminton player implement one or two weight training sessions combined with cardio, it will greatly impact a player’s performance on the court when performing moves such as smashing.

Fundamentals of Strength Training

You can develop your strength by doing weight training using free weights such as adjustable dumbbells/barbells, weight machines or even bodyweight exercises.

Prior to starting your weight training session, do a warm-up session consist of running for 5 minutes on a treadmill with moderate pace, followed by stretching your quads, hamstrings & calves.

Muscle Group Used in Badminton

Badminton involves a lot of lunging movements, which means a player has to squat down & works his quads,hamstrings & glute muscle most of the time. Your inner thigh will also be used when you lunged in different direction.

Jumping & smashing involves using the strength of your core muscles –
Abs, waist & lower back. The more your perform a smash on the court, the harder the impact will be on your core muscles.

The following exercises form 2 workout regimes, one for upper body while the other one is for lower body. Perform both of them once a week to achieve the best result.

LOWER BODY WORKOUT FOR BADMINTON PLAYERS

Follow the exercises below to strengthen your lower body. Do each one of them for 8-10 reps without using poor forms.

Calf Raises

Crunches

Deadlift

Lunges

Squat

Rest for 40 seconds before performing the next exercise. (Get yourself an interval timer because it’s much more accurate than counting yourself) Once you have finished one exercise, take a deep breath & walk around for 1 minute, sip some water, and then continue doing the next exercise for 3 times in total.

Don’t forget to warm up & stretch before doing the exercises to avoid injury.

UPPER BODY WORKOUT FOR BADMINTON PLAYERS

Follow the exercises below to strengthen your lower body. Do each one of them for 8-10 reps without using poor forms.

Barbell Wrist Extension

Shoulder Press

Shoulder Rotation

Single Rows

Rest for 40 seconds before performing the next exercise. (Get yourself an interval timer because it’s much more accurate than counting yourself) Once you have finished one exercise, take a deep breath & walk around for 1 minute, sip some water, and then continue doing the next exercise for 3 times in total.

Don’t forget to warm up & stretch before doing the exercises to avoid injury.

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